jmasgalas

Jun 19th 2019

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PHAT Revised John Style

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Use Layne Norton PHAT as a template. Modified to extend the routine to two week rotations. Using different compound movements each week. At the end on week 2 start over. This routine works best when eating at a surplus to gain strength and muscle mass simultaneously.

Power Upper 1 8 exercises, 59 mins

Barbell Bent-Over Row	2x8 reps	rest: 45s
Barbell Bent-Over Row	3x5 reps	rest: 180s
Dumbbell Bench Press	2x8 reps	rest: 45s
Dumbbell Bench Press	3x5 reps	rest: 180s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Weighted Pull-Up	2x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s

Power Lower 1 8 exercises, 57 mins

Barbell Deep Squat	2x8 reps	rest: 45s
Barbell Deep Squat	3x5 reps	rest: 240s
Smith Machine Hack Squat	2x10 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
	1x12 reps	rest: 400s

Back and Shoulder Hypertrophy 1 8 exercises, 1 hr 1 min

Barbell Bent-Over Row	2x12 reps	rest: 45s
Barbell Bent-Over Row	4x8 reps	rest: 120s
Chin-Up	3x12 reps	rest: 60s
Cable Seated Row	2x15 reps	rest: 60s
Dumbbell Incline Bench Row	2x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s

Lower Hypertrophy 1 8 exercises, 58 mins

Barbell Deep Squat	2x8 reps	rest: 45s
Barbell Deep Squat	4x8 reps	rest: 120s
Smith Machine Hack Squat	2x15 reps	rest: 60s
Machine Leg Press	2x15 reps	rest: 0s
Calf Press On Leg Press	2x20 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Machine Seated Calf Raise	2x20 reps	rest: 60s
	1x12 reps	rest: 400s

Chest and Arms Hypertrophy 1 8 exercises, 1 hr 2 mins

Dumbbell Bench Press	2x12 reps	rest: 45s
Dumbbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Spider Curl	2x20 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s

Rest 0 exercises, 0 min

Power Upper 2 9 exercises, 1 hr 5 mins

	2x8 reps	rest: 45s
	3x5 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 45s
Barbell Bench Press	3x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 120s
Weighted Pull-Up	2x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s

Power Lower 2 9 exercises, 1 hr 2 mins

Barbell Deadlift	3x8 reps	rest: 45s
Barbell Deadlift	3x5 reps	rest: 240s
Barbell Romanian Deadlift	1x10 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Dumbbell Step-Up	2x12 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
	1x12 reps	rest: 400s

Back and Shoulder Hypertrophy 2 8 exercises, 1 hr 0 min

	2x6 reps	rest: 45s
	4x8 reps	rest: 120s
Chin-Up	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Incline Bench Row	2x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s

Lower Hypertrophy 2 8 exercises, 59 mins

Barbell Deep Squat	2x8 reps	rest: 45s
Barbell Deep Squat	4x8 reps	rest: 120s
Dumbbell Step-Up	2x15 reps	rest: 60s
Machine Leg Press	2x15 reps	rest: 0s
Calf Press On Leg Press	2x20 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Machine Seated Calf Raise	2x20 reps	rest: 60s
	1x12 reps	rest: 400s

Chest and Arms Hypertrophy 2 8 exercises, 1 hr 2 mins

Dumbbell Bench Press	2x12 reps	rest: 45s
Dumbbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Spider Curl	2x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s